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Healthy Habits with Pork

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Eat healthy with pork

A couple of months ago, I did a post about pork’s different pairs and the varieties of spices that can be used in pork recipes.  I love using pork in recipes – it really is versatile.  In addition to being versatile, it is healthy!  I am happy to give you some tips about healthy habits all year long.

A recent “Healthy Habits 2011” survey fielded by the National Pork Board found that while 60 percent of dieters have made a health-related goal for the year, sticking to that goal throughout the year will be harder than quitting smoking or even winning the lottery. The survey also found that seven out of ten people are not aware that incorporating lean protein into their diet can decrease distracting thoughts about food.

I decided to make a healthy pork stir-fry for my family.  After I picked up the meat from my grocer, I came home and started slicing and dicing.  I cut the pork {which was a gorgeous cut of meat, by the way!}, cubed the zucchini and trimmed the snap peas.

Stir fry pork recipe, pork stir fry recipes

I heated sesame oil in the Calphalon Pan that I received.  I added the pork and after it was browned I added rice wine vinegar, soy sauce, sesame seeds, sugar, ginger powder and sweet cooking wine.

rice wine vinegar recipes

I then added the vegetables and let them steam a bit.  When I was almost ready to serve, I added a little cornstarch mixed with water to thicken the sauce a bit.  What an easy and healthy recipe – my family absolutely loved it and requested that I make it more often.  We served over white rice, but you could serve over a different type of rice if you wish.

pork stir fry recipes, how to make stir fry

The cut of pork that I picked up from my butcher was so incredibly good. It was very lean. Here are some tips that should help you in making the right decisions for healthy cooking with pork:

Tips:
· Choose cuts of pork that come from the loin – including chops and roasts – and 96% lean ground pork, which are the leanest cuts of pork available.
· Think about meal frequency.  A recent study suggests that sitting down to eat a real meal three times a day may be a better strategy for weight loss than grazing on several smaller “mini-meals.”1
· In addition to protein, look for foods high in fiber like fruits, vegetables and whole grains to help keep you fuller.

Fun Facts:
· Ham It Up – What’s the key to long-term dieting success? Finding healthy foods that taste great and make you feel fuller, longer. Yet, only 30% are aware that pork can increase the feeling of fullness.
· Meat-Myth Busters – Reducing fat is essential to healthy eating. Too bad that nearly half of Americans (46%) don’t know that pork tenderloin is as lean as a skinless chicken breast, and 23% mistakenly think it is fattier than chicken.
· Swine Sans Salt – There’s no rule that diets can’t be delicious. Cut out the salt without forgoing flavor. Only a third (33%) of Americans know that fresh pork is low in sodium. Its versatile cuts pair well with a variety of flavors year round.

So what are you waiting for?  Pork is an excellent alternative to other meats, and you can do so much with it.  And it is tasty!

 

THE GIVEAWAY ended March 25th.

healthy pork recipes, cookware giveaways,

plus $25 pork from your grocer!

*By entering this giveaway, you confirm that you have read and agree to my giveaway rules. Please allow 6-8 weeks for deliver of prize {though it is usually much sooner}.

Please see Eighty MPH Mom giveaway rules for further information.

 

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Comments

  1. My favorite is the Apple Pork Loin my hubby makes! It’s healthy and absolutely AMAZING!!!

  11. I like a pork loin with a little mustard and honey brushed on it…then I squish up some pretzels and sprinkle them on top for a couple minutes in the oven.

    Yum.

  17. One of the healthy favorites at our house is roasted pork loin with rosemary and garlic

  19. Our favorite pork dish is Pork fried rice!

    Saute celery and onion in olive oil for a few minutes. . Add 1 lb cut lean pork, precut in 1 inch pieces. Cook til brown . Add and add a few tablespoons soy sauce, a quarter cup chicken broth , and 8 oz of sliced fresh mushrooms.
    SIMMERING about 10 minutes til mushrooms are tender.

    Cook up a half dozen scrambled eggs.
    Prepare minute rice for 6 people as directed on box. We like Uncle Bens.
    Slice and cut up a can of water chestnuts.

    Toss all ingredients together and add pepper and soy sauce to taste. We love to add a spinach salad as a side!

  36. I like to cook pork chops by lightly browning them then laying them atop sliced potatoes and cover it all cream of mushroom soup and baking it at least an hour. yummy!

  44. I have always liked pork loin chops braised in apple juice.

    lkish77123 at gmail dot com

    • I like to cook my pork seared in a skillet with a bit of olive oil and use herbs de provence on it. It’s delicious and I love the lavender scent it gives it. I guess it’s healthy now that I think about it. Side of sweet potatoes. barb g. directorylanesuperstore(at)gmail.com

  58. We like a slow cooked very lean pork roast with BBQ to serve as pulled-pork sandwiches with a veggie “coleslaw” made with Newman’s Own Light Lime Vinaigrette instead of mayonnaise.

  102. My favorite is pork and sauerkraut that I make in the crockpot.

    jerseygirl137(at)yahoo(dot)com

  103. Following @EightyMPHMom on Twitter as @jerseygirl137

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  104. 1 Following Eighty MPH Mom on Google Friend Connect

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  124. My favorite healthy pork recipe is grilled pork kebabs–made with chunks of marinated pork tenderloin, fresh pineapple, and whatever else you want to add. So good! Thanks.

  149. I left a comment at What’s Cooking? Apple Cinnamon Oat Pancakes post.
    tamben7996(at)aol(dot)com

  151. I’ll be honest–I’ve never cooked pork! I have been wanting to try it though. I love pork chops with garlic and rosemary though! Just never have made it myself

  165. Pork Chili, its low fat when made with lean pork and more meatier that hamburger chili due to meat chunks

  193. i broil boneless pork chops seasoned with old bay seasoning and some pepper and serve with baked potatoes and summer squash casserole

  196. My favorite healthy pork recipe is just roasting a nice lean pork chops, coated in mustard and panko bread crumbs, and then roasted in the oven, with sauteed peppers, so delicious

  213. My favorite healthy pork recipe is used in my crock pot to make a pork loin roast, I usually season it with garlic and onion and seasoning salt, let it cook on low for about 7 hours and then we add bbq sauce on the pork loin after I take it out of the crock pot sometimes I stick it under the broiler for a few minutes to crisp up the sauce, but either way we love pork loin cooked that way actually I am making it today as i write this comment, I buy alot of pork, we love it and eat some kind of pork at least 3 times a week, either pork chops, pork roast or ground pork used in home made egg rolls,
    Thanks for the great giveaway

  246. I love to marinade loin pork chops in olive oil, basamic vingar, garlic & dijon mustard & broil them, healthy, & yummy!

  251. I marinate pork tenderloins in a mix of soy sauce and lime juice. Bake or grill, then devour.

  252. Quick Pork Saute with Blackberries
    INGREDIENTS
    4 4-ounce boneless pork loin chops, 1/2 inch thick, trimmed
    1/4 teaspoon salt, or to taste
    1/4 teaspoon freshly ground pepper
    3 teaspoons extra-virgin olive oil, divided
    1/3 cup finely chopped shallot, (1 large)
    1 tablespoon chopped fresh thyme, or 1 teaspoon dried
    1/2 cup port, or brewed black tea
    1/2 cup black currant nectar, blackberry or blueberry juice (see Ingredient note)
    1/2 cup reduced-sodium chicken broth
    2 tablespoons balsamic vinegar
    1 1/2 teaspoons cornstarch
    1 1/2 teaspoons water
    1 cup fresh or frozen and thawed blackberries, (see Tip)
    2 teaspoons butter

    PREPARATION
    Season pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate. (Do not wash skillet.)
    Add remaining 1 teaspoon oil to the pan. Add shallot and thyme; cook, stirring, for 30 seconds. Add port (or tea), black currant nectar (or blackberry or blueberry juice), broth and vinegar; bring to a boil, scraping up any browned bits. Cook, stirring occasionally, for 5 minutes to reduce sauce and intensify flavor.
    Mix cornstarch and water in a small bowl. Add to the sauce and stir until lightly thickened. Reduce heat to low. Add blackberries and butter. Simmer, stirring, just until the butter has melted. Return the pork chops and any accumulated juices to the pan; turn to coat with sauce. Serve immediately.
    austma7@aol.com

  253. I found a recipe online a while ago for Kalamata Pork Tenderloin with Rosemary that we love. It’s really good, easy to make and healthy

  267. I like to get lean boneless pork chops and get the McCormicks seasoning and bag. You put the seasoning on them put them in the bag and bake. It is easy and delicious.

  268. My favorite pork recipe is simply baking a center cut pork chop with some basil and parsley for 20-30 minutes on 350 then having some broccoli or squash as a side dish.

  303. I love grilled center cut chops. Plenty of spices on the chops and grilled ’til they are just done.

  308. stir-fried pork with stir-fried veggies, like snow peas, carrots, zucchini. 😉

  309. Our favorite Healthy Pork recipe is pretty simple.

    Wash and dry any cuts of pork chops preferred.
    Then lightly drizzle with Olive Oil and then Lemon. (Be sure to do both sides)
    Salt, Pepper, and Oregano to taste both sides.

    They can be prepared almost any way you would like. Either on the BBQ grill, or in the oven at 350 for a little while (30 mins. or so) or pan fried.

    We serve these with any green veggies around and some rice.
    Nummy!

    (I hope I win!)

    Thanks!!!

  323. Our favorite way to have pork is pretty simple; with salt and pepper. 🙂 If it’s a tenderloin, I love to put it in my slow cooker for the day. EASY and quick to prep, and sooooo good. Same on the grill for chops; fast and easy, doesn’t add any extra calories, and sooooooo good! Thanks for the chance to win!

  331. My favorite healthy pork recipe is Pork Loin marinated in apple juice, then cooked on the grill. I baste with a cooked stone ground mustard and apple juice sauce.

  333. My favorite pork recipe is my mom’s Chalupus. I throw a pork loin in the slow cooker with a little water, cumin, garlic, chili powder and pinto beans. Let it slow cook all day and the shred the meat and add your favorite toppings like avacado, tomatoes and lettuce.

  344. I don’t really have a healthy pork recipe but we like to mix ham and pineapple-does that count 🙂
    hendymartin1 At yahoo DOT com

  365. My favorite healthy pork recipe is my version of pok picatta. Pound the pok thin and add a little lemon and fat free chicken both in a saute pan!

  374. My favorite pork recipe is simply baked pork chops! Always goes great on a sunday afternoon with some cabbage and corn, or green peas. I use baking bags, helps to seal in the flavor.

  376. for pork i just like to season it and put it on the grill- that way the fat runs out.

    tcogbill at live dot com

  393. My favorite pork recipe is baking some chops and at the last minute brushing on some BBQ sauce. My hubby likes them with applesauce on top.

  400. I love making a healthy pork stir fry with lots of veggies and some brown rice.

  402. Pork shoulder is my fave, but that is not lean, so what I like to do is buy a whole loin, which is very lean, and slice it thinly. I then marinate the slices in plenty of garlic and either white wine or a splash of lemon juice, as well as salt and pepper, overnight. The slices cooks very fast on the grill, in and out, and remain moist if you are careful not to overcook. You can also pat the slices dry and pan fry them or even broil.

  433. We love putting pork in the slow cooker and then adding bbq sauce for pulled pork.

    thanks!

  454. I buy very lean center cut boneless pork chops and put them on the BBQ. I’ll marinate them for a few hours beforehand with fresh garlic and lite balsamic vinegar dressing. Thank you for the chance to win!

    kdones (at) optonline (dot) net

  455. I am an e-mail subscriber. Thank you for the chance to win!

    kdones (at) optonline (dot) net

  471. Yum, yum, yum! I love to cook! I actually started a whole new blog just for recipes. My fave prok recipe is a pork dish that has peperas, onions and pasta sauce. I usually serve it over rice or paasta, or if I’m feeling like low-carb, I eat it plain. Thanks!

  511. My favorite pork “recipe” is thick Boneless Pork Chops, cooked outside on our grill, slathered with barbecue sauce. jgs0925(at)gmail(dot)com.

  524. My favorite Healthy Pork Recipe is to take Center Cut Pork Chops, cut up into bit size pieces, saute in pan with a little olive oil, cover and cook low until tender, you can remove or leave in pan, then pour on a jar of salso and sprinkle with cheddar cheese until melted and serve. Thanks for the giveaway

    karenb834atyahoo.com

  566. I follow through Networked Blogs under username Jennie Tilson.
    jtmagmom73(at)gmail(dot)com

  601. My hubby makes the best grilled pork loin. He seasons it with his own spice rub and brushes it with a combination of apple juice and apple sauce for a little but of sweetness to go along with the savory spices. It is amazing! Thanks so much for hosting this wonderful giveaway!

    furygirl3132[at]comcast[dot]net

  620. I like my pork smoked… with a nice spicy rub, even the lesser cuts come out spectacular done this way.
    1prizewinner at gmail dot com

  621. I am following you on twitter
    twitter name: 1prizewinner
    1prizewinner (at) gmail (dot) com

  642. I like marinate my pork chops in a little italian dressing and then grill them.
    carolwegs at gmail dot com

  689. My favorite pork recipe is Honey Glazed Pork Tenderloin….cooked on the grill…yummy

  748. I like to keep it simple, I take pork loin chops about an inch thick & rub with a little olive oil salt & pepper. Let them sit until room temp. I them rub with garlic powder & grill, they’re so tender & juicy!

  780. SIMPLY BBQ OR GRILL PORK CHOPS AND SERVE WITH FLUFFY PANCAKES AND CANADIAN MAPLE SYRUP…..
    HAS BEEN A REQUEST MANY TIMES AND FOR MANY YEARS WHILE OURS KIDS WERE GROWING UP…AND STILL.

  790. I love grilled pork chops with steamed veggies…simply and great!

    trippyjanet at hotmail dot com

  797. I love roulades made with lean pork meat

    Thank you for hosting this giveaway

    Louis
    schnitzomage {at} gmail {dot} com

  798. I subscribed to your feed via google reader

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  799. Google Friends Connect – following your blog publicly as Louis

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  800. 2
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  825. My favorite healthy pork recipe is pork marinated in a fig sauce and then grilled. Fantastic! Thanks for the chance.

  829. My favorite healthy pork recipe is a pork stir fry also, but I use water chestnuts, onions and baby corn in mine. I love it!

    dchrisg3 @ gmail . com

  860. My favorite pork recipe is grilled pork chops with Penzey’s Pork Chop Seasoning sprinkled on top. So, so good!

  870. I make my own barbecue pork sandwiches from scratch
    i use a pork roast and I let it cook 1/2 the day in the crock pot then I make my own sauce and stir it into the crock pot shredding the pork then let it cook until its completely cooked soaking up the sauce
    its turns out so good that I’m hoping someday to win a bigger crock pot so I can make extra so i can freeze it for when we need a quick meal

    Thank you so very much for giving me a chance to be a winner
    Thank you for all your time, effort and hard work

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  879. Our favorite healthy pork recipe is pork BBQ. I have been cooking pieces of pork loin rubbed in BBQ seasoning in the crockpot one day, then shredding and putting on sauce in crockpot the next.

    Thanks!
    KellyH

  893. My favorite healthy way to fix pork is to replace it in a stir fry of vegetables instead of seafood or chicken.

    jweezie43[at]gmail[dot]com

  902. I like to make a wet rub out of minced onion, garlic and grainy mustard and rub it on a super-lean pork chop (salt and pepper first), then let it sit, uncovered, while the grill heats up. Toss it on the grill and cook until just done. It’s really light and flavorful, and if you want it more spicy, add some red pepper flakes to the rub.

  924. We love to grill our pork chops on the grill! It is absolutely delicious and very healthy!

  931. I cook a pork roast in the crockpot then shred for pulled pork sandwiches. I make my own bbq sauce to control the sugar and salt. Usually serve with slaw and roasted potatoes. Delicious!

  932. I make a really nice mandarin orange pork tenderloin dish that the whole family loves….a great mix of sweet and spicy.

  951. I love to make grilled pork chops marinated in a soy mixture!

    nancymeyer1 at gmail dot com

  955. I love making our families sausage and white bean cassorlet with swiss chard. So good and so good for your

  957. i like pork burritos i do go heavy on the spices and the veggies had these the first time several years ago in algodones and have been hooked ever since

  958. Pork loin roast coated with honey mustard, seasoned to taste, i can ro-tel and cooked in covered casserole dish.

  963. My favorite healthy pork recipe is pork stir fry. i make it it with different veggies and I keep different sauces on hand. It’s never the same twice but always delicious.

  978. I make a delicious sweet and sour pork with lots of veggies, pineapple, cherries, and of course lean pork loin! I usually cook it up and serve it with long grain rice or whole grain brown rice.

  990. I like making my own pork fried rice…better than the restaurants!

    Thanks for the chance!

  991. Iowa pork chops cut into chunks with onions and jalapeno peppers sliced thinly served with warm tortillas

  1005. My favorite recipe uses a pork loin, a jar of sugar-free peach or apricot jam, an envelope of onion soup mix, and 1 Tbs. worcestershire sauce. Throw it all in the crockpot in the morning, and it’s delicious by dinner!

  1022. my sister has a wonderful recipe for pork loin in apricot sauce that gets cooked in the crockpot!
    Thanks for the giveaway!

  1042. I make sweet and sour pork chops using raisins and brown sugar instead of regular sugar. It makes such a great sauce and is perfect on my fried rice!